Wednesday, April 30, 2008
Tuesday, April 29, 2008
Monday, April 28, 2008
Walking through the door and experiencing why and how our approach to fitness is so different then anything you’ve ever experienced is a tough first step for some - I've made it a whole lot easier by offering these free preview classes - Come on in and see what this whole CrossFit thing is about and why folks are talking about us.
Throw in our Turkish Get-ups and the first 25 minutes of class was all about some classic Core Strength
I often get asked; "I'm going away on vacation/tdy/etc what kind of workouts can I do?"
I could make a solid argument for simply practicing the Handstand and L-sit pullup...
Face it, while away from the Blue Room will you really get a classic metabolism stoking, lung searing, CrossFit Oldtown workout in?
Instead, you could simply have some fun working on skills and strength and do a whole lot more for your overall CrossFit game than you can imagine.
Your conditioning won't suffer that much, but the added strength and skill will be Oh so rewarding!
With that in mind, I’ve been sneaking in more "practice" as a warmup - this is important work - remember to have at it!
Sunday, April 27, 2008
Friday, April 25, 2008
Another Classic Old Town Effort!
You are focused, determined, progressing, and quite obviously havin' some fun in the process!
Notably absent was our CFOT birthday member of the day James...
Happy Birthday James -birthday in bed served by the kids?
Andrea 20:00 (perfect pushup)
Elizabeth 25:04 (pp)
Leslie 31:17 (pp)
Keturah 33:41 (pp)
Kat 30:15 green, mod push
Brandon 31:10 (8 total cindy)
Aaron P 33:22
Thursday, April 24, 2008
Wednesday, April 23, 2008
Jack has another sprint in late May
Leslie has a full Ironman in November
Tabata Fight Gone Bad and one to grow on...
Tuesday, April 22, 2008
1. Pause Front Squats: 3 sec pause x 3 reps
2. Tabata Mashup (8 min circuit)
Pullups and Pushups
3. Run 400 yard every 3 min x 4 rounds
Watch the Video here for the
Trevor Workout Demo
ALL Proceeds will go to the Trevor Win'E (pronounced "Win-Nay") Memorial Fund to provide cooling vests for our troops
Monday, April 21, 2008
Sunday, April 20, 2008
We worked on the Hang Squat Clean for a solid 40 minutes!
Some excellent progress!
I really enjoyed the last 2 training sessions...
It feels great watching you all dial in on some of these tougher but oh so important movements...
The goal was to work up to a technically proficient and heavy Hang Squat Clean
We had some great efforts!
A shout out to Katie who became the first woman to hit 100lbs x 5!
Our Conditioning Circuit included more cleans but this time a power version with a push press
Here is a video demonstration:
9 Hang to Overhead (65lb W, 95lb Men)
Havin' some fun:
Some Flickr Action
Friday, April 18, 2008
Potomac CrossFit was in the Blue Room representing a New Tee!
Charlie leaves a sweat track...
A look at some squat angles...
Some good, some with flaws...
We have discussed but a picture is worth 1,000 words
We spent the first 20 minutes of class working on our overhead strength.
Then finished with some high intensity bodyweight interval training:
Amrap in 5 minutes
Rest 90 seconds
Repeat for 4 total rounds